How Many Calories Should I Eat Each Day?PTFnimda2018-09-19T10:27:32+00:00

How Many Calories Should I Eat Each Day?

Many of Us Don’t Understand What We Should Consume Each Day to Maintain a Healthy Diet

This simple calorie guide demonstrates how you should vary your calories intakes depending upon your gender, age and physical activity levels. It is important to understand your phyiscal activity levels and current level of fitness too.

The table shows estimated calories required to maintain a healthy lifestyle and body mass index for a variety of gender and age groups at three different levels of physical activity. The estimates are approximated to the nearest 200 calories and determined using the Institute of Medicine equations. Click here for more nutritional healthy advice.

Gender

Age (years)

Sedentary b

Moderately Active c

Active d

Child

2-3

1,000

1,000-1,400

1,000-1,400

Female

4-8

1,200

1,400-1,600

1,400-1,800

9-13

1,600

1,600-2,000

1,800-2,200

14-18

1,800

2,000

2,400

19-30

2,000

2,000-2,200

2,400

31-50

1,800

2,000

2,200

51+

1,600

1,800

2,000-2,200

Male

4-8

1,400

1,400-1,600

1,600-2,000

9-13

1,800

1,800-2,200

2,000-2,600

14-18

2,200

2,400-2,800

2,800-3,200

19-30

2,400

2,600-2,800

3,000

31-50

2,200

2,400-2,600

2,800-3,000

51+

2,000

2,200-2,400

2,400-2,800

a. These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

b. Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. As a guide this is estimated at less than 4,000 steps per day.

c. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. As a guide this is estimated at between 4,000 and 8,000 steps per day.

d. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. As a guide this is estimated at greater than 8,000 steps per day.

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